Calories in Dates
Dates contains 282 kcal per 100 g. A typical serving — 3 dates (25 g) — carries about 71 kcal.
A dried fruit with candy-like sugar concentration — but with fibre and minerals.
Nutrition facts
| Nutrient | Per 100 g | Per serving — 3 dates (25 g) |
|---|---|---|
| Calories | 282 kcal | 71 kcal |
| Protein | 2.5 g | 0.6 g |
| Fat | 0.4 g | 0.1 g |
| Carbohydrates | 75 g | 19 g |
| Fibre | 8 g | 2 g |
| Sugars | 63 g | 16 g |
How much exercise burns one serving?
~18 minutes
~7 minutes
Approximate, for a ~71 kcal serving and a ~70 kg adult (walking ~4 kcal/min, running ~10 kcal/min).
Frequently asked questions
How many calories are in dates?
Dates contains 282 kcal per 100 g. A typical serving — 3 dates (25 g) — carries about 71 kcal.
How much protein, fat and carbohydrate does dates have?
Per 100 g: 2.5 g protein, 0.4 g fat and 75 g carbohydrates, of which 8 g fibre and 63 g sugars.
Is dates suitable for a diet?
Carefully — 282 kcal per 100 g is a high calorie density. When dieting, watch the amount: one serving (3 dates (25 g)) is ~71 kcal. A dried fruit with candy-like sugar concentration — but with fibre and minerals.
How much does one serving of dates weigh?
The typical serving is 3 dates (25 g) — about 25 g, which equals ~71 kcal.
How much exercise burns one serving of dates?
Roughly 18 minutes of brisk walking or 7 minutes of running (approximate, for a ~70 kg adult: walking ~4 kcal/min, running ~10 kcal/min).
More from “Fruits”
Values are rounded average reference figures per 100 g/ml (USDA FoodData Central and European food-composition tables). Real values vary with variety, recipe and preparation — the label of a specific product always takes precedence. This information is not medical or dietary advice.